Beijing, August 8th (Xinhua News Agency) (Liu Ying) August 8th is National Fitness Day, and for the workplace, "sitting for a long time" is even more "normal". How long does sitting count as "long sitting"? What are the hazards of long-term "sitting" on physical health? How can scientific exercise be used to alleviate physical fatigue in response to the high incidence of sedentary individuals? On National Fitness Day, I hope everyone gets moving! "Professor Wu Liang, director of the Rehabilitation Center at Beijing Xiaotangshan Hospital and executive director of the Healthy China Rehabilitation Research Institute, said in an interview with Xinhua. According to the recommendation of the World Health Organization, one should exercise three to five days a week, lasting about 30 minutes each time. Being active is essential for health and is beneficial for the circulation of various systems throughout the body. Sedentary individuals need to exercise more in order to allow their brains to rest better and work better. Professor Wu Liang, Director of the Rehabilitation Center of Beijing Xiaotangshan Hospital, and his assistants bring you "fitness exercises" that can also be practiced in the office. Long term sitting is both physically and mentally tiring, and generally, sitting for more than 6 hours a day (with interruptions) Or sitting continuously for more than 2 hours, both of which are considered 'prolonged sitting' and have an impact on physical health. However, the understanding of sedentary behavior varies from person to person, and for some patients, such as those with venous thrombosis, this time needs to be shortened Wu Liang said that many studies have shown that sitting for a long time is very harmful to human health. It has an impact on the skeletal and muscular system, blood circulation system, respiratory system, digestive system and other systems, and is closely related to chronic diseases such as cardio cerebrovascular diseases and diabetes. In addition, prolonged sitting can also cause fatigue throughout the body and have an impact on mental health. People who sit in the office for a long time are more likely to experience anxiety and depression because they are highly nervous during work and neglect some physical reactions; When you relax, you will feel dizzy, dizzy, sore back, and uncomfortable all over. So sitting for a long time can be both physically and mentally tiring, not only causing physical problems, but also causing psychological problems. Understanding one's own physique and sports need more personalized research shows that physical activity is very important for maintaining physical health and preventing chronic diseases, which can effectively improve the sleep quality of adults, reduce the incidence of cardiovascular diseases, diabetes and other chronic diseases. With the continuous popularization of the concept of national fitness, more and more people are realizing the importance of exercise for physical and mental health. But many people still have great blindness when participating in sports activities and do not know how to engage in scientific exercise. The Outline of the "Healthy China 2030" Plan clearly proposes to "strengthen the integration of physical education and medicine and non medical health interventions: release guidelines for sports and fitness activities, establish and improve a sports prescription library for different populations, environments, and physical conditions, promote the formation of a disease management and health service model that combines physical education and medicine, and play a positive role in promoting health, preventing chronic diseases, and rehabilitation through scientific fitness for all," said Wu Liang, Personalization is one of the important symbols of scientific sports, and attention should be paid to the safety, effectiveness, and sustainability of sports. Specifically, it includes several aspects: firstly, being interested is the key to persevering; Secondly, it should be easy to persist and exercise in a convenient way. In addition, attention should also be paid to the frequency, duration, intensity, etc. of exercise. need